Vitamin D: menene don, nawa don cinyewa da manyan tushe

Wadatacce

• Menene bitamin D?
• Tushen bitamin D
• Adadin bitamin D na yau da kullun
• Rashin Vitamin D
• Wucewar bitamin D

Vitamin D shine bitamin mai narkewa mai narkewa wanda aka samar dashi a jiki ta hanyar fidda fata zuwa hasken rana, kuma za'a iya samunta da yawa ta hanyar shan wasu abinci na asalin dabbobi, kamar kifi, yolk egg da madara, don misali.

Wannan bitamin yana da mahimman ayyuka a jiki, galibi wajen daidaita yawan ƙwayoyin calcium da phosphorus a cikin jiki, suna fifita shan waɗannan ma'adanai a cikin hanji da kuma daidaita ƙwayoyin da ke kaskantar da kai da samar da ƙasusuwa, kiyaye matakansu a cikin jini.

Rashin Vitamin D na iya haifar da canjin kashi, kamar su osteomalacia ko osteoporosis a cikin manya, da kuma rickets a cikin yara. Bugu da kari, wasu karatuttukan kimiyya sun danganta karancin wannan bitamin da karin barazanar kamuwa da wasu nau'ikan cutar kansa, ciwon sikari da hawan jini.

Menene bitamin D?

Vitamin D ya zama dole don matakai da yawa a cikin jiki kuma, sabili da haka, yana da mahimmanci haɗuwarsa cikin jini ya isa matakan da suka dace. Babban ayyukan bitamin D sune:

• Qarfafa kasusuwa da hakora, saboda yana kara shayewar sinadarin calcium da phosphorus a cikin hanji kuma yana saukaka shigar da wadannan ma'adanai a cikin kasusuwa, wadanda suke da mahimmanci ga samuwar su;
• Rigakafin ciwon suga, saboda yana aiki ne wajen kiyaye lafiyar pancreas, wanda shine kwayar da ke da alhakin samar da insulin, sinadarin homon da ke daidaita matakan glucose na jini;
• Inganta tsarin garkuwar jiki, hana ƙwayoyin cuta da ƙwayoyin cuta;
• Rage kumburi a jiki, saboda yana rage samar da sinadarai masu kumburi kuma yana taimakawa wajen yakar cututtukan kai tsaye, kamar su psoriasis, rheumatoid arthritis da lupus, a wannan yanayin yin amfani da kari bisa ga shawarar likita ya zama dole;
• Rigakafin cututtuka kamar cututtukan sclerosis da yawa da wasu nau'o'in ciwon daji, kamar nono, prostate, colorectal da koda, tunda tana shiga cikin kula da mutuwar kwayar halitta kuma yana rage samuwar da yaduwar ƙwayoyin cuta masu haɗari;
• Inganta lafiyar zuciya da jijiyoyin jini, yayin da yake aiki ta hanyar rage karfin jini da kasadar hauhawar jini da sauran cututtukan zuciya da jijiyoyin jini;
• Musarfafa tsoka, Tunda bitamin D ya shiga cikin tsarin samar da tsoka kuma yana da alaƙa da ƙarfin tsoka da ƙarfi

Kari akan haka, saboda karfinta na antioxidant, shima yana iya hana tsufa da wuri, saboda yana hana lalacewar kwayoyin halitta wadanda ke haifar da cutarwa ta hanyar kyauta.

Tushen bitamin D

Babban tushen bitamin D shine samarwa a cikin fata daga fitarwa zuwa hasken rana. Sabili da haka, don samar da wadataccen bitamin D, dole ne mutane masu launin fata su kasance cikin rana aƙalla mintina 15 a rana, yayin da masu duhu masu duhu dole ne su kasance cikin hasken rana na aƙalla awa 1. Manufa ita ce don baje kolin ya gudana tsakanin 10 na safe zuwa 12 na yamma ko tsakanin 3 na yamma da 4 na yamma 30, kamar yadda a wancan lokacin ba shi da ƙarfi sosai.

Baya ga fitowar rana, ana iya samun bitamin D daga hanyoyin abinci, irin su man hanta, kifin kifi, madara da kayayyakin kiwo.

Dubi bidiyo mai zuwa kuma bincika waɗanne abinci ne masu wadatar bitamin D:

Adadin bitamin D na yau da kullun

Adadin da ake buƙata na bitamin D kowace rana ya bambanta gwargwadon shekaru da matakin rayuwa, kamar yadda aka nuna a cikin tebur mai zuwa:

Amfani da abinci mai wadataccen bitamin D bai isa ya sadu da bukatun yau da kullun na wannan bitamin ba, sabili da haka, yana da mahimmanci mutum ya zama mai fuskantar hasken rana kowace rana don kiyaye wadataccen samar da wannan bitamin a jiki kuma, idan bai isa ba , kamar yadda yake a yanayin mutanen da ke zaune a cikin ƙasashe masu sanyi ko kuma game da mutanen da suke da canje-canje a cikin tsarin shayar da mai, likita don nuna alamun shan bitamin D. Duba ƙarin game da abubuwan bitamin D.

Rashin Vitamin D

Kwayar cutar da alamomin rashin isasshen bitamin D a jiki sun ragu da yawan sinadarin calcium da phosphorus a cikin jini, ciwon tsoka da rauni, kasusuwa kasusuwa, osteoporosis a cikin tsofaffi, rickets a yara da osteomalacia a cikin manya. San yadda ake gane alamun rashin bitamin D.

Sha da samar da bitamin D na iya zama lalacewa saboda wasu cututtuka kamar su gazawar koda, lupus, cutar Crohn da cutar celiac. Ana iya gano ƙarancin Vitamin D a jiki ta hanyar gwajin jini da ake kira 25 (OH) D kuma yana faruwa idan aka gano matakan ƙasa da 30 ng / mL.

Wucewar bitamin D

Sakamakon yawan bitamin D a jiki yana raunana ƙasusuwa da ɗaga darajar ƙwayoyin alli a cikin jini, wanda zai iya haifar da ci gaban duwatsun koda da cututtukan zuciya na zuciya.

Babban alamomin bayyanar bitamin D sune rashin ci, tashin zuciya, amai, yawan fitsari, rauni, hawan jini, kishirwa, fata mai laushi da juyayi. Koyaya, yawan bitamin D kawai yana faruwa ne saboda yawan amfani da bitamin D.